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5 Foods that can help you sleep better


Who doesn't like a good snooze? It is no secret that good sleep is crucial for your overall well-being. Sleep has a huge impact on how you act through the day, and in turn, nutrition is the key to ensuring good quality sleep.

How does this work?
Well, food directly relates to serotonin, which is an important hormone along with folic acid that aids in promoting healthy sleep. Therefore it is relevant to consume the right foods that increase the serotonin levels and calm the body for a good night's sleep.

To sleep or not to sleep?
Getting adequate sleep not only boosts your immunity but also reduces the risk of developing infections. According to research adults should ideally get 7-9 hours of uninterrupted sleep every night.
There are many methods to ensure a healthy sleeping habit, an important one is maintaining a healthy well-balanced diet. Here are a few foods you can have that will help you get the good quality sleep you deserve.

We’re ‘nut’ lying! Almonds are a great of several nutrients such as phosphorous, riboflavin, and manganese. These nutrients coupled with their antioxidant properties help lower the risk of disease. Moreover, almonds are an excellent source of melatonin, this makes it a great snack to have right before bedtime.

Chamomile Tea
Another popular sleep enricher is chamomile tea. This herbal tea includes many health benefits. Chamomile tea is rich in flavones, and these flavones are an excellent class of antioxidants that reduces anxiety, and depression and improves skin health.
Furthermore, this tea possesses apigenin. Apigenin is a special antioxidant that combines with brain receptors and helps facilitate sleepiness.  

This low-calorie fruit is not only delicious but extremely nutritious. Kiwis contain rich amounts of nutrients such as Vitamin C, Vitamin K, potassium, folate, and traces of minerals.
Thus, having Kiwi boosts your gut health and lowers your cholesterol. When eaten right before bed, this fruit does improve the quality of sleep as well.  

Walnuts are essentially a popular king of tree nuts. They contain abundant amounts of Vitamins, and minerals such as phosphorus, magnesium, manganese, and copper.
They are also known to improve heart health by reducing cholesterol levels.
Since walnuts are one of the best sources of melatonin, they drastically help promote good quality sleep. Therefore try having a handful of these nuts, right before bed! 

Fatty fish 
Fatty fish including tuna, salmon, trout, and mackerel are exceedingly healthy. What separates them from other foods is that they contain copious amounts of vitamin D. 
In addition, fatty fish are super-rich in omega-3 fatty acids, such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
The combination of Vitamin D and omega-3 fatty acids severely enhances the quality of sleep, as they increase the production of serotonin in the body

Arshiya Ahamed